Stress is a common experience in everyday life. It is the body’s response to challenging life events. Stress can be triggered by a range of events, from small daily troubles to major changes like a divorce or a loss of a loved one. Stress can affect our physical and mental health. Common physical symptoms of stress include headaches, aches, insomnia, high blood pressure, muscle tension, and an upset stomach. Ongoing chronic stress can cause serious mental health disorders and cardiovascular diseases. It is important to learn stress coping strategies that help manage its effects.
In this article, I will be sharing 20 effective ways to relieve stress.

1. Meditation

Many studies have shown that meditation is an effective tool to manage stress. It is a simple technique that, if done frequently, can help build resilience to stress. (1)

If you are new to meditation check out the Best Meditation Books For Your Daily Practice.

2. Listen to soothing music

Listening to soothing music can trigger relaxation and help relieve stress effectively. Check out my favorite soothing music. I hope you will enjoy it.

3. Get a massage

Massage therapy is powerful in reducing stress. The main aim of a massage is to release muscle tension. When relaxation increases, the stress decrease along with the heart rate and blood pressure.

4. Take a warm bath

A warm bath is also well known for melting away stress. Taking a warm bath can help soothe tired muscles and promote relaxation, and lower stress.

Related Post: 35 Calming Quotes For Stressful Times

5. Call a friend

Talking with someone about your problems can help you gain a new perspective about them. Friends are also a strong support system that can motivate you and cheer you up when you are feeling down. Besides, the voice of someone you care about can improve your mood and relieve stress. So call your friend even for a few minutes.

6. Go for a walk in nature

Many studies suggest that walking is an effective way to relieve stress. When you walk, your body releases endorphins which soothe your brain and reduce stress and anxiety. (2)

7. Open your windows

Open your windows and let fresh air in. Fresh air helps rejuvenate your mind and body. It makes our brain function better and improves our mood.

Related Post: 10 Tips for Dealing with Anxiety

8. Bake

Baking is also a great tool to alleviate stress. It’s called stress baking. Baking allows you to be creative and creative expression is known to reduce stress and improve mental health. In addition, the smell of the ingredients like vanilla can be very comforting.

9. Positive affirmations

Affirmations are powerful ways to fight negative self-talk. When you practice positive affirmations frequently, it boosts your confidence in your ability to solve your problems. Positive affirmations also help counter the feelings of panic, and stress.

Check out the following affirmations:

10. Laugh

When you are stressed, try watching a funny movie or hanging out with friends who make you laugh. Laughter reduces cortisol levels, our primary stress hormone. It also increases endorphins levels which boost happiness. (3)

11. Make yourself some tea.

Some herbal teas can help ease occasional stress and anxiety. (4)
Teas like peppermint tea, chamomile tea, and lavender tea greatly reduce muscle tension, irritability, and insomnia.

Related PostThe 6 Best Teas for Headaches

12. Reduce caffeine intake

Caffeine is a stimulant found in coffee, some teas, and energy drinks. High amounts of caffeine can increase cortisol levels, leading to stress, anxiety and disrupting your sleep.

13. Read your favorite book

Simply by reading a book, you allow yourself to be transported into another world that distracts you from daily stressors, at least temporarily. Reading can also ease the tension in your muscles and lower your heart rate.

14.  Practice breathing exercises

Our breath is one of the most overlooked — yet most effective and convenient — ways to relieve stress and reduce its effects on the body. Mindful diaphragm breathing can improve mental health, especially when you make it part of your routine. (5)

Related Post: 25 Healthy Habits To Improve Mental Health

15. Light a candle

You should consider aromatherapy candles. They contain essential oils such as lavender, eucalyptus, and spearmint, which have been proven to help reduce stress. I personally recommend these aromatherapy scented candles. They are very calming and smell so good.

16. Exercise

Exercise is one of the most effective tools to combat stress. When you exercise, it lowers the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins,  chemicals that promote positive feelings like happiness and pleasure. (6)

17. Take a social media break

While social media is a great tool to stay connected, it can also create a lot of anxiety, stress, and fear of missing out. Taking small breaks from social media will allow you to refresh your mind, focus on yourself, and get more sleep. Check out the ultimate guide to social media detox.

18. Write in your journal

Journaling is an effective stress management tool. Writing down our thoughts, feelings, and experiences can help you clarify them. Besides, it is also very helpful to write down what you are grateful for. Gratitude may help ease stress by focusing on what’s positive in your life.

Related: 40 Journal Prompts for Anxiety Relief

19. Cuddle

Positive physical contacts like cuddling and kissing increase happy hormone levels and lower cortisol levels in our body, helping relieve stress and anxiety.

20. Identify and eliminate triggers

Not all stressors are within our control, but some are. It is important to identify what triggers your stress and avoid it if possible.

Final thoughts

Managing your stress is important for your overall well-being. There are no single relaxation tips that are best for everyone. You have to try a few of them and see what works the best for you. If relaxation techniques aren’t relieving your stress, you may need to seek help from a therapist.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064756/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762283/
  4. https://pubmed.ncbi.nlm.nih.gov/17013636/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894304/
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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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